Your sleep needs at every life stage

Our hectic modern lives mean we are sleeping less than ever before. We are also heavier than ever before. Is ‘sleep debt’ putting us at risk?

We’ve all been there. Whether it’s down to jet lag or a crying baby, shift work or a late night, when we miss out on quality sleep the next day isn’t pleasant for anyone. We’re usually cranky and short-tempered, and find it difficult to function, stay motivated or focus on work.

Our circadian rhythm is the natural 24-hour cycle regulating our sleep/wake pattern. This cycle also regulates our bodily functions: growth, appetite, blood pressure, hormones, body temperature and when we feel alert or sleepy.

While we sleep, our pituitary gland is still busy controlling the functions of other glands. This ‘master’ gland secretes growth and thyroid-stimulating hormones as we slumber, which help maintain a healthy metabolism. If we miss out on sleep, levels of these hormones drop, affecting the production of other hormones. Our ‘sleepy’ hormone, melatonin, is also secreted when light fades in the evening, and this hormone is critical to our quality of sleep.

Lack of sleep doesn’t just make us cranky. Evidence shows links between sleep quality and weight management, along with chronic disease risk including heart disease, diabetes, gastrointestinal disorders, hypertension and certain cancers.

How much sleep do we need?

So how much sleep should we be getting to mitigate the risks? That varies depending on age and life stage, but the benefits still apply no matter your age.

Babies and young children need more sleep to help with growth, development and learning. New Zealand’s University of Otago Prevention of Obesity in Infancy study (POI) suggested getting adequate sleep may help to prevent the development of childhood obesity.

For schoolchildren, tiredness can affect alertness, focus, cognition, mood, resilience, learning and memory. These are all vital to help kids get through the the school day and extracurricular activities, socialise and regulate emotions.

Adolescents and teens need adequate sleep to protect mental health. Research shows teens who get less than six hours per night may be more likely to engage in dangerous driving, and cannabis, alcohol or tobacco use.

For adults, a good night’s rest is essential to functioning well, making healthy choices and protecting ourselves from chronic disease. When you’re tired, you’re less motivated to exercise. Fatigue can also lead to anxiety and depression, which can play havoc with your eating habits. Tiredness can also trigger increased insulin resistance, heightening the risk of obesity and type 2 diabetes.

8 tips for better sleep

Try to stick to a regular pattern of bedtime and waking

1. Naps are important for babies and toddlers and may even help them rest easier at night, but adults are better to try not to nap during the day as it may steal sleep from you that night
2. Avoid alcohol, caffeinated or sugary drinks and smoking before bed
3. Exercise can encourage a good night’s sleep. Just remember to exercise well before bedtime (so not within three hours of sleep)
4. Try to eat your last meal two to three hours before bedtime — and avoid big dinners just before bed
5. Exposure to natural light is important for the production of melatonin, so it’s important to get outside every day (if possible without your sunglasses on if the sun isn’t too glaring)
6. Keep the bedroom for sleep and sex only — no screens, crosswords or study
7. Keep the bedroom cool, dark and quiet
8. If you are experiencing sleeplessness or suspect you may have sleep apnoea, see your doctor.